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May 20 - May 25

* CrossFit 101: Join us for our upcoming 101 Class May 20, 21 and 23 from 6:00 – 7:00 pm. The cost is $50. Email lindsey@crossfitflowermound.comto register. 

*Summer Sports Training: Get registered for our Summer Sports Training Programs! Elementary (incoming 1st-5th) will meet Tuesday and Thursday from 8:00 - 9:00 am and Middle School (incoming 6th-8th) will meet Monday, Wednesday and Friday from 8:00 - 9:00 am. Email for more information. You can register at

*Matt’s x 3 Going Away Party: Join us on Monday, May 20 from 6:30-8:30 pm at Marty B’s to wish our three Matts well. Matt Mikesell is moving to Minnesota later this month. Matt Brisebois accepted an Assistant Professor position at the University of South Carolina Upstate and will be moving mid-July. Matthew Cramer will be going to OU in the fall and will be moving there in August. Please RSVP on the Facebook side or via email so we can let them know how many to expect!

*Memorial Day Murph: Join us for our annual Memorial Day Murph on Monday, May 27 from 8:30 - 11:00 am. It’s free and doesn’t count as a session for the week. Murph is a 1 mile run, 100 Pull-ups, 200 Push-ups and 300 Squats and 1 mile run. You can do it weighted, with a partner, half of it by yourself.. whatever you’d like! Email with questions!

Monday, May 20 

6 x 6 

A2. Toes to Bar
3 x Max Rep 

B. Gwen
Unbroken Clean and Jerks 

Tuesday, May 21 

A. EMOTM 14:00
Odds: Dynamic Pull-ups or Muscle-ups
Evens: :15-:20 AB Sprint 

B. AMRAP 8:00
30 Lunges
15 Shoulder to Overhead (115/75) 

Wednesday, May 22

A. Snatch + Pull + Power Snatch + Snatch
1 + 1 + 1 x 6 at 75-80% 

B. 4 Rounds, not for time:
10-15 GHD Sit-ups
10 Burpee Box Jumps
500m Row 

Thursday, May 23 

Happy birthday Mike R., Andy A. and Jenn A.! 

A. Back Squat
3 x 15 at 90-100% of last week 

B. EMOTM 14:00 
Odds: 10-15 Heavy KB Swings
Evens: 13-18 Push-ups 

Friday, May 24 

Happy birthday Nichole! 

A1. Dips
5 x 6-10 

5 x 5 

B. For time:
800m Run
30 Deadlift (185/115)
10 Front Squats
800m Run 

Saturday, May 25 

Happy birthday Blake (Saturday) and Braden and Kelsey (Sunday)!

A. Hang Power Cleans
5 x 5 at 75% 

B. Felix the Cat
6 Rounds:
9 Burpees
9 Box Jumps
9 Pull-ups
9 Thrusters (45/35)
9 Toes to Bar 

Earlier Event: May 11
May 13 - May 18